什么运动最有利于降血压?

 　　Question: What is the best exercise to control high blood pressure?

　　提问：控制血压的最佳锻炼方式是什么？

　　Answer: Take your pick, as the best exercise to control high blood pressure seems to be virtually any exercise, like walking or cycling or light weight training, especially if your workouts are spread throughout the day.

　　回答：任何锻炼都好，几乎所有运动对控制血压都非常有效，比如步行、骑车或是轻的负重练习，全天式的锻炼会让减压效果更好。

　　“Even standing¹ might work,” says Glenn Gaesser, the director of the Healthy Lifestyles Research Center at Arizona State University and an expert on exercise and hypertension.

　　亚利桑那州立大学健康生活方式研究中心的主任格林·盖瑟尔是位锻炼与高血压方面的专家，他认为“哪怕站着也会有帮助。”

　　什么运动最有利于降血压?

　　Exercise lowers blood pressure in large part by altering blood vessel² stiffness so blood flows more freely. This effect occurs during and immediately after a workout, so the blood-pressure benefits from exercise are most pronounced right after you work out.

　　锻炼降低血压的原因，主要是因为运动可以改善血管硬度使得血流更加通畅。这样的效果在锻炼中和锻炼后都会马上显现，因而在刚刚运动完其降压效果尤其明显。

　　As a result, the best way to fight hypertension may be to divvy up your workout into bite-size pieces. In a 2012 study by Dr. Gaesser, three 10-minute walks spread throughout the day were better at preventing subsequent spikes³ in blood pressure — which can indicate worsening blood pressure control — than one 30-minute walk. And if even a 10-minute walk sounds daunting⁴, try standing more often. In another study led by Dr. Gaesser and published in August, overweight volunteers with blood pressure problems were asked to sit continuously during an eight-hour workday while their blood pressure was monitored. The readings were, as expected, unhealthy.

　　结论就是最好的对抗高血压的方式，是类似少食多餐那样进行少量多次的运动。在盖瑟尔2012年发表的一篇报告中，他建议将一天运动量均分为3个时长为10分钟的步行，这样比一次步行30分钟相比可以更好预防血压出现峰值，血压峰值出现往往意味着控压恶化。甚至说如果10分钟步行听着都有些吓人的话，那就多站站。盖瑟尔博士主导过另一项研究并将成果于8月出版，研究要求一些超重并有高血压问题的志愿者在8小时的工作日里一直坐在座位上，同时监测其血压，结果发现血压读书如预料的一样非常不健康。

　　But when, during another workday, those volunteers stood up every hour for at least 10 minutes, their blood pressure readings improved substantially.

　　但在另一个工作日，当要求这些志愿者每小时至少站立10分钟后，他们的血压读数显著改善。

　　The readings were even better when, on additional workdays, the volunteers strolled at a pokey 1-mile-per-hour pace at treadmill⁵ desks for at least 10 minutes every hour or pedaled under-desk exercise bikes for the same number of minutes every hour.

　　接着在另外一个工作，这些志愿者需要每小时用带跑步机的书桌慢速走10分钟（配速为每小时1英里/1.6公里）、或者用桌下型蹬车器每小时练习10分钟，锻炼后的血压读数改善的更为显著。

　　“Exercise intensity⁶ does not appear to play any significant role” in helping⁷ people control blood pressure, Dr. Gaesser says. Movement is what matters. So go for a stroll a few times during the day or simply stand up more often to develop healthier blood pressure.

　　盖瑟尔博士称就辅助人们控制血压方面来说，“锻炼强度起不到什么作用。”运动起来才是关键。所以每天多走几步或多站几次来打造健康血压吧。

1 standing   

n.持续，地位；adj.永久的，不动的，直立的，不流动的

参考例句：

• After the earthquake only a few houses were left standing.地震过后只有几幢房屋还立着。
• They're standing out against any change in the law.他们坚决反对对法律做任何修改。

2 vessel   

n.船舶；容器，器皿；管，导管，血管

参考例句：

• The vessel is fully loaded with cargo for Shanghai.这艘船满载货物驶往上海。
• You should put the water into a vessel.你应该把水装入容器中。

3 spikes   

n.穗( spike的名词复数 )；跑鞋；（防滑）鞋钉；尖状物v.加烈酒于( spike的第三人称单数 )；偷偷地给某人的饮料加入（更多）酒精（ 或药物）；把尖状物钉入；打乱某人的计划

参考例句：

• a row of iron spikes on a wall 墙头的一排尖铁
• There is a row of spikes on top of the prison wall to prevent the prisoners escaping. 监狱墙头装有一排尖钉，以防犯人逃跑。 来自《简明英汉词典》

4 daunting   

adj.使人畏缩的

参考例句：

• They were faced with the daunting task of restoring the house.他们面临着修复房子的艰巨任务。
• Starting a new job can be a daunting prospect.开始一项新工作有时会让人望而却步。

5 treadmill   

n.踏车；单调的工作

参考例句：

• The treadmill has a heart rate monitor.跑步机上有个脉搏监视器。
• Drugs remove man from the treadmill of routine.药物可以使人摆脱日常单调的工作带来的疲劳。

6 intensity   

n.强烈，剧烈；强度；烈度

参考例句：

• I didn't realize the intensity of people's feelings on this issue.我没有意识到这一问题能引起群情激奋。
• The strike is growing in intensity.罢工日益加剧。

7 helping   

n.食物的一份&adj.帮助人的，辅助的

参考例句：

• The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
• By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。